It is recommended to include a list of basic foods at lunch for weight loss, as these foods contribute to the feeling of satiety for longer, but do you know essential foods for weight loss?
Essential foods for weight loss
Following a diet to lose weight does not mean deprivation of food, there are many foods that can be eaten during the diet, without causing weight gain, but can help increase fat burning, here is a list of essential foods for weight loss:
1. Vegetables
The salad dish is one of the most important basic dishes at lunch, as it helps to feel full for a long time, thus reducing the intake of other foods that can cause weight gain.
It is recommended to add various green vegetables to the salad dish, and cooked vegetables should be eaten, but without adding oil, ghee or fat to them to be healthy and help in weight loss, and among the most prominent vegetables that must be included in the lunch meal are the following:
Watercress.
Option.
Parsley.
Lettuce.
Peppers of different colors.
Spinach, which is one of the most prominent leafy vegetables that provide the body with important nutrients, such as: iron, and it is characterized by its low calories.
Broccoli, as its calories are low and have many benefits, and help rid the body of toxins.
Cabbage and Brussels sprouts can be eaten in hearty and fat-burning vegetable soups.
2.Fatty fish
Fatty fish is one of the most important foods for weight loss, as fatty fish contains important nutrients for the body, especially omega-3, which provides the following benefits in terms of fat burning:
Reduces inflammation, thus reducing the chances of obesity.
Improves thyroid function to produce hormones that promote burning and maintain metabolism.
They gain the body a feeling of fullness without eating a large amount of calories.
Fatty fish are represented in the following:
Sardines.
Salmon.
Tuna
3. Lean meats
Fat causes weight gain and many diseases, as it leads to clogged arteries, which affects heart health, so you should stay away from eating meat rich in fat, in contrast, it is recommended to eat lean meat, as it provides the body with protein that helps reduce the feeling of hunger and increases burning levels, and protein can be obtained from meat and chicken.
4. Boiled potatoes
Boiled potatoes fall within the list of basic foods for weight loss, although potatoes are carbohydrates that cause weight gain, but they can help lose it if eaten boiled, as potatoes increase the feeling of satiety for a long time, so it is recommended to eat a small amount of them during lunch.
It is worth noting that potatoes should be eaten with their skin to get the greatest benefit because the skin is full of dietary fiber and essential elements.
5. Legumes
Legumes contain a high percentage of protein and fiber, which are nutrients that help you feel full, so it is preferable to eat legumes at lunch, such as:
Lentils.
White beans.
Red beans.
But legumes can lead to digestive disorders in some people, so it is not recommended to eat them a lot, and it is preferable to add cumin to them to reduce bloating and gas.
6. Stew
Soup should be eaten as a main course at lunch, as it is part of the list of essential foods for weight loss.
Soup helps to feel full more than other foods, because it contains a large percentage of fluids, as vegetable soup is one of the best types of soup for weight loss, but the soup should be free of fats that cause weight gain, and it is preferable not to add large amounts of salt that hinders weight loss.
7.Whole grains
It is not preferable to eat bread, white rice, or pasta made from white flour at lunch, and it should be replaced with types made from brown flour, as it has fewer calories, and therefore will not cause weight gain like white flour.
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